WOD

WOD – October 04, 2018 at 12:22AM

#WOD 10/4/18 A) Every 90 seconds for 9 Rounds: Power Clean x 2 B) For time: 100 Double Under Buy in, Followed by… 10 Deadlifts (155/105) 1 Box Jump 9 Deadlifts 2 Box Jumps 8 Deadlifts 3 Box Jumps …. 1 Deadlift 10 Box Jumps

WOD – October 01, 2018 at 10:54PM

JCCF 5 Year Anniversary coming up! All friends, family, current and former members invited. Hope to see you all there! #WOD 10/2/18 A)
EMOM12 Minute 1: Strict Press x 3 Minute 2: Ring Push-up x 5 B) 5-8-13-21-13-8-5 Reps for time of: Hang Clean (95/65) Push Press Burpees over Barbell

WOD – September 27, 2018 at 11:57PM

#WOD 9/27/18 A) Every 90 seconds for 18 minutes (4 sets of each) Station 1: Weighted Strict Pull-up x 3 Station 2: Handstand Walk x 25-50 feet Station 3: L-Sit x 45-60 seconds B) In teams of 2, alternate full rounds to complete 7 rounds each of: Squat Snatch x 3 (135/85lb) Rope Climb x […]

WOD – September 27, 2018 at 12:04AM

#WOD 9/27/18 A) Every 3 minutes for 6 Rounds m: Narrow Grip Bench Press x 4 KB Windmill x 4/4 B) 5 Rounds for max reps/calories: Max Calorie Row x 45 seconds 15 second rest Max Calorie Bike x 45 seconds 15 second rest Max 25 foot Farmers Carry x 45 seconds (20/12kg, every 25 […]